INTRO
I used to think barre exercises were so boring. I looked forward to center exercises and plowed through adagio. But if you think about it, those exercises and the order of the exercises have not changed, and remained somewhat identical through hundreds of years. Even professional dancers will not rehearse until they are done with the whole barre routine.
Photo by Jim Stratford
Ballerinas were probably doing warm-ups right all along. Recent studies showed that what warm-ups in PE classes and athletic practices are not beneficial to the muscular power, body temperature, and many other things that needs to be happening during warm-ups. So let's dissect the routine and see how you can use barre exercises to your benefit.
Static stretching before exercise performance will not enhance power or reduce injury
Stretching is believed to be an important aspect of warm-up since it increases the range of motion, but static stretching (staying in a stretching pose for an amount of time) in particular is being criticized over the past decade. Studies showed that static stretching would decrease movement explosiveness and speed, and supported the idea that dynamic exercises (involving continuous movements) have better effect on the body. Dynamic movement can raise body temperature, enhance muscle excitation, improve awareness of your body positioning and movement, and maximizes range of motion.
Barre exercises require you to move your whole body in a continuous motion, especially because the routine is done to music. Although dancers still incorporate static stretching, research shows that there are no negative consequences from static stretching followed by dynamic movement exercises. So engage yourself to those boring exercises, because it's definitely worth your time.
The order of barre exercises are actually well-thought-out
Plie… tendu… jette… leading all the way to grande battement. They didn't just put those sequences together. It's planned out! Starting from plie, we move joints in our legs. This movement squeezes synovial fluids into the joint spaces and makes sure that the joint movement is as smooth as possible. Tendu and degage starts the warm-up from the toes and ankles, leading to frappe and petit battement, which requires lower-leg motion and control. Moving up to the thighs, we do ron de jambe and ron de jambe en l'air. Adagio engages activities in large muscles in the thighs, which acts as a preparation to the dynamic, explosive movements in grande battement. What I just said was only about the legs. Think of what all of it does to the upper body and the core!
The order of barre exercises are very beneficial for the preparation for other activities. In modern times, health and exercise assessments by personal trainers are done in sequences for similar reasons and objectives. No matter who the instructor is, and wherever you are, you will be warmed up at the end of barre.
Side-alternating exercises make it easier for injured dancers
There is an interesting phenomenon called the contralateral strength training effects. If a person does bicep curls on the right side only, a small effect can be observed on the left biceps. This information is important to injured athletes and dancers because being injured shouldn't stop you from reaching your goals. It should also not act as a set back. Post-injury rehabilitation would be necessary, but during the injury, training the uninjured side can help the injured side retain some of the mass and control.
Barre exercises switches sides and keeps alternating, which requires one piece of music to be played twice. Even if you are injured, move the uninjured side of the body. BUT, remember that rest is necessary for injury, and you should always listen to your doctor or trainer. If it hurts, stop. If the injury is making you compensate your body to form wrong posture, you can hurt yourself even more. My point is, some times, injuries act as an obstacle when you're preparing for auditions, competitions, and performances. Don't let that stress you. Use the contralateral strength training effects to your advantage during the barre exercises.
END NOTE
Dancers blindly take barre exercises seriously without thinking the actual benefits of the movements. We are always desperate to find spaces to warm up. Even if there are no barres, we put our hand on a wall or hold on to a chair: we know that it's important. I hope that the information I listed above help you understand the benefits of the exercises we value so much. Keep in mind that this is just the three things that pops into my mind, so if you can think of other benefits, let me know!
REFERENCES
Carroll, T. J., Herbert, R. D., Munn, J., Lee, M., & Gandevia, S. C. (2006). Contralateral effects of unilateral strength training: Evidence and possible mechanisms. Journal of Applied Physiology, 101(5), 1514-1522. doi:10.1152/japplphysiol.00531.2006
Daniel Craig Bishop, & Geoff Middleton. (2013). Effects of static stretching following a dynamic warm-up on speed, agility and power. Journal of Human Sport and Exercise, 8(2), 391-400.
Faigenbaum, A., & McFarland, J. E. (2007). Guidelines for implementing a dynamic warm-up for physical education.Journal of Physical Education, Recreation & Dance, 78(3), 1-1.
